908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

10/10/2017

October 09, 2017

Palo Duro CrossFit – CrossFit

Metcon

Unbroken Wall Balls (Time)

For time:

21-18-15-12-9-6-3

Of Unbroken WallBalls (20/14)

Workout of the Day

Metcon (Time)

For Time:

02 Bear Complex (95/65, Rx+=135/95)

30 Pull-ups (Rx+= 15 Ring or Bar Muscle-ups)

02 Bear Complex

30 Handstand Push-ups

02 Bear Complex

30 Lateral Bar Hops (L/R=1)

02 Bear Complex
*Bear Complex =

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

When the reps count calls for more than one you cannot drop the bar between each one, even to re-grip. These are touch-and-go sets.

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